Lentil-Tofu Soup for Two

Lentil-Tofu Soup for Two

Ladle out big bowlfuls of this Indian - style curried lentil, veggies and tofu soup that are ready in just 30 minutes!

Prep Time

30

Minutes

Total Time

30

Minutes

Makes

2

servings

1
tablespoon canola oil
1
small onion, chopped (1/4 cup)
1 1/2
teaspoons curry powder
1/2
teaspoon ground cumin
1
clove garlic, finely chopped
1/3
cup dried lentils, sorted, rinsed
2 1/2
cups fat-free vegetable broth with 1/3 less sodium (from 32-oz carton)
4
oz firm tofu (from 12-oz package)
3/4
cup coarsely chopped fresh broccoli
2
tablespoons chopped fresh parsley
  1. In 2-quart saucepan, heat oil over medium heat. Add onion, curry powder, cumin and garlic; cook, stirring occasionally, 4 to 6 minutes or until onion is tender. Stir in lentils and broth. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
  2. Meanwhile, cut tofu into 1/2-inch pieces.
  3. Stir tofu, broccoli and parsley into simmering lentil mixture. Cook over medium heat about 5 to 8 minutes, stirring occasionally, until broccoli is crisp-tender.
Makes 2 servings (about 1 1/4 cups each)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Betty Tip:
This hearty, flavorful soup is a great way to add tofu to your diet. If you'd rather make Lentil-Chicken Soup, just substitute 3/4 cup cut-up cooked chicken (about 4 ounces) for the tofu.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 270
    • (Calories from Fat 90),
  • Total Fat 10g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 370mg;
  • Total Carbohydrate 31g
    • (Dietary Fiber 7g,
    • Sugars 6g),
  • Protein 15g;
Percent Daily Value*:
    Exchanges:
    • 2 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 0 Vegetable;
    • 0 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 0 Fat;
    Carbohydrate Choices:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.